Whole meal bread one slice 35g has 1.0mg of ironPeanut Butter 20g has 0.5mg of iron200g of brown rice has 0.9mg of iron125g banana has 0.50mg of iron.

Other iron rich foodsBreakfast cereals fortified with iron and poached eggs Snacks can include almonds, dried apricots or raisins, small bar of dark chocolate and blueberries.

When eating fish, meat and poultry aim to include beans or vegetables to help absorb the iron. Fruit eaten 30-60 minutes later also helps keep your vitamin C stores topped up.

Remember to drink a little more water as the absorption of iron requires fluid otherwise you can get into a partial dehydration situation. Not your total water content but in the organs and muscles.

BINGE THEN FAST - Do you eat large amounts then fast? (Any mood swings are usually connected to energy levels I.e. in race negativity happens when your sugar levels drop. Try and avoid this by eating more little and often. Use your watch to eat every 10-15 minutes. Pace yourself better, using more even amounts of energy and replace this on a regular basis.

BUILD UP - gradually. Athletes who complete huge volumes have spent 8 or more years progressing. You may be able to fast track the build up if you have done this type of training before. This includes eating the right foods. If you have lived on fast foods it can your body longer to adapt to the benefits.

CORRECT BALANCE - Are you eating too much carbohydrates and very little protein?

ENERGY MOOD SWINGS Insulin is produced to lower sugar levels in the blood back to normal.

FAST AND SLOW - Certain foods as you are aware cause slow release, while other types give fast release of energy. Basically glucose is fast releasing while complex carbohydrates are slow releasing.

IMPROVE - A reduction in training should allow you more time to think and plan and improve your nutrition. Mental skills give you another part of your sporting armory. If you improve your nutrition you will have a better rate of recovery and sports performance in training and racing.

PATIENCE - trying to rush your body will result in illness, injury or a decline in performance. In fact, if you experience injuries that heal slowly, frequent mood swings or a rapid loss of weight and power, you should have an expert review your nutrition.

REPAIR - You need this muscle building food to repair and for growth, as you get older a mistake is to not monitor how much you need for repair than growth. If you have any of the following symptoms you may have problem-regulating insulin.

RECOVERY - After training have some simple sugar in first 1-10 minutes then have a carbohydrate snack and drink. 45 minutes later have a protein drink or bar. Continue to eat and drink for the next 4 hours.

SLEEP - Falling asleep in the middle of the day or feeling drowsy.

SWEET TOOTH - Do you have a sweet tooth? Once you get into a habit of quick sugar rushes you can become addicted. Have a varied healthy diet not eating 10-15 key foods a week aim for 20-30 types. Different types of vegetables (colours) help; minerals in small amounts can help a lot.

Eating a good variety will nourish you much better long term and gives you a more constant sugar level, which can reduce food cravings. Food combining fast and slow release tends you slow down the absorption.

Different types of vegetables (colours) help; minerals in small amounts can help a lot. Eating well will nourish you much better long term and gives you a more constant sugar level, which can reduce food cravings. Food combining fast and slow release tends you slow down the absorption.

TREAT for a FEAT - If you train hard long and are pleased with your performance then reward yourself with a treat.